REMINDER

• Nutrition Challenge has officially begun! You can find more info by clicking HERE. Make sure you’re keeping up on your points!
• Any new person who signs up gets 80$/month for 90 days. If you refer them you get 30$ off your membership!
• Halloween Throwdown will be happening on October 24th! Sign up on the sheet in class!
• Halloween Throwdown workouts have been announced! Check them out here! Halloween Throwdown Workouts
• 3 month goals, get them on the goal board and start working on them!
• No Saturday Classes because of the Halloween Throwdown!

We’re still working on the teams. We have some people awaiting little league football on Saturday to see if they can be apart of it or not. We will update you guys as soon as we know! We’ll post it on here for Monday’s blog and also post it on facebook as well.

In the mean time, here’s a little podcast with Sevan and Dave Castro. Next week is the CrossFit Games, this is a little pre update about what’s going on and of course, all about Dave Castro. Some interesting tid bits in here if you have some time to catch it.

FRIDAY 10.16.20

A. Gymnastic Strength
Accumulate:
75-100 Hip Extensions
75-100 Weighted Russian Twists (L+R= 1 rep)

B. “Dracula”
3 rounds for max reps:
1:00 Front Rack Reverse Lunge Step
1:00 Abmat Situp
1:00 Sumo Deadlift High Pull
1:00 Box Jump Over 24/20
Rest 1:00 btwn rounds
RX 75/55
RX+ 95/65